1) Have a specific plan. Don't just say that you're going to change. List what you're going to change and how. Create a daily calendar of your nutritional and physical activity plan.

2) Set realistic goals. Expecting to lose significant weight in a short time only sets up disappointment. 1-2 pounds on average per week is very good weight loss. It takes considerable time to gain significant weight so don't expect to lose it all in a short period of time.

3) Change one bad habit at a time. Don't' try to make too many changes at once as this will overwhelm and discourage you. Steady, gradual change can be long-lasting.

4) Half of your plate should always be fruits and vegetables. Load up on lots of antioxidants and feel full on fewer calories.

5) Bookend your workouts. Try to do at least 25 minutes of moderate intensity of physical activity in the morning and 25 minutes at night. This will increase the length of your metabolic burn throughout the day.